Wednesday 5.30.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon AMRAP 30 250m Row 15 Ball Slams 15 Ring Rows 25 jumping jacks 15 left Lunges w/Overhead plate 15 right Lunges w/ overhead plate 1 minute rest Intent: On the surface this is a cardio based workout. Coach should let the athletes know there is a LOT of […]
Tuesday 5.29.18 XFit Juniors
Warm-up Obstacle course- 7 AMRAP 3 forward rolls Wall to wall lunge walk Wall to wall plank walk Wall to wall bear crawl 3 burpee broad jumps Conditioning Partner mile Metcon 7 AMRAP 7 snake ups 7 tuck jumps 7 kettlebell swings-7.5 lb db- 15 lb kb 7 goblet squats- 7.5 lb db-15 lb kb
Tuesday 5.29.18 & Wednesday 5.30.18 XFit Teens & Preteens
Warm-up Coach choice- cardio! Skill Pull up Handstand push up chest 2 Bar Lift Push Press wave 3-2-1 x 3 Metcon 8 AMRAP- skill ladder 2 pull up or handstand push up (whichever skill athlete chose to practice) 10 squats 4 pull up or handstand push up 10 sit ups 6 p/u or hspu 10 […]
Tuesday 5.29.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon AMRAP 30: 20 Box overs 10 DB Cleans :20 plank hold- right 10 DB front squats :20 plank hold-left 10 DB push press :20 plank hold -forward 20dubs (40 singles) Intent: Sandwiched between 2 cardio sprints, we are looking for the athletes to move rapidly through the db […]
Weekly Programming Breakdown 5.29.18 – 6.6.18
Sunday 5.27.18 Endurance WOD
Box Brief Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon 3 Rounds of AMRAP 10 12 KB SDHP 20 Double Unders (30 Singles) 12 Plank Up-Downs (6ea Arm) 20 Double Unders 12 Hanging Knee Raises 20 Double Unders *After Each Round, Perform A 200m Plate OH Carry (25-45# Plate) – Rest 3min between each […]
Saturday 5.26.18 Endurance WOD
Box Brief Sat. 5.26.18 Endurance Cancelled Please attend our 24 Hero Workouts in 24 Hours event.
Friday 5.25.18 Endurance WOD
Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon AMRAP 18 30 Calorie Row 15 Box Jump Overs 20 1-Arm KB Hang Snatch (10L+10R) 10 1-Arm KB Front Squats (5L+5R)- 5min Rest – AMRAP 12 100ft Of Everything Below… 1-Arm KB Farmers Carry Left Arm 1-Arm KB Farmers Carry […]
Thursday 5.24.18 & Friday 5.25.18 XFit Juniors
Warm-up Rowing for Burpees Skill Pull up and Rope Climbs Metcon 10 AMRAP- Partner up!!- split work evenly 200 meter row 20 jumps over the rower (or parallete to prevent injury) 20 DB front squat 20 lateral jumps over rower (parallette to prevent injury)
Thursday 5.24.18 XFit Teens & Preteens
Warm-up team row relay races Conditioning Teams will “farmer carry half a mile” – split between partners- 100 m at a time, 2 kettlebells 15-35 lb in each hand Metcon “Baseline” 500 m row, 40 squat, 30 sit ups, 20 push ups, 10 pull ups
